Warm-up:
2 x 100 run in place jump rope
5:00 – Easy run add in skills and drills of choice, high skip and cross overs
Run: sprint :20, rest or recovery jog :60 between each interval, perform until pace or form deteriorates
*Recommended range 8 – 20 repeats
*Hold distance

Strength:

10/10 Kettlebell pull throughs x 5 Sets, rest as needed

Cooldown
4:00 easy pace

Recovery:
Quads, Hips and Hamstrings